How to run properly

The question of how to run correctly and what results can be achieved if practicing this sport is often asked to experts by people who want to start training. After all, following the recommendations of doctors and trainers you can master the jogging technique quickly enough and without harm to health.

When is the best time to run in the morning or evening

Research results have confirmed that there is no significant difference between morning and evening jogging. The only difference is that exercising before work or school helps you wake up faster, while exercising at the end of the day relieves physical and mental stress and promotes rapid relaxation.

The selection of training time is advised to be carried out depending on the personal work or study schedule. Most athletes face the problem that it is difficult for them to allocate at least 30 minutes daily for a run.

This situation says only one thing - the schedule of classes does not take into account personal preferences and characteristics of work or study.

When choosing the training time, the following is taken into account:

1. How the daily routine is structured. It is important to remember that you should set up a sports schedule so that you have time to make a run before or after work or school and clean up after it, for example, take a shower.
2. Features of the body. If a person goes to bed early and feels great in the morning, he will be more comfortable running until the start of the working day. For those who are considered to be the so-called owls, evening jogging is more suitable.

How to run properly

Running technique, speed, pace

When answering the question of how to run correctly, coaches always say that everything depends on what results a person wants to achieve. Distance length, speed, training frequency and technique - all this is selected based on the goal set by the athlete.

Jogging helps:

• Strengthen the heart and blood vessels and increase lung capacity. To achieve this goal, long-distance running at a calm pace, as well as interval training, in which the speed changes constantly throughout the run, are optimal.
• Develop leg muscles and joints (ankle, quadriceps, triceps femoris). Those who want to achieve this goal are advised to use the "Scissors" running technique - the foot begins to move back before it fully touches the ground, the push during such a run becomes as strong as possible, since the back of the thigh is included in the work.
• Lose weight. Interval running for medium and short distances will help to get rid of extra pounds. The speed is selected depending on the weight, health status and physical data (endurance, lung capacity, age) of the person.

Depending on the goal, doctors and trainers recommend choosing from the following types of training:

• Classic style - suitable for everyone, classes are held in a relaxed mode, the length of the distance is average or marathon. With such a run, the foot rolls gently from toe to heel, the body leans forward slightly, the arms bend at the elbows.
• Shuttle run - develops joints, coordination of movements. The distance is from 10 to 100 m, at the beginning and at the end of it landmarks are placed. The task of the athlete is to reach the finish line as quickly as possible, make a sharp turn and run to the start. The number of repetitions depends on the physical capabilities of the person.
• Sprint race - notable for its short distance and maximum speed. Helps build endurance and strengthen the heart.

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How much do you need to run per day

The length of a run depends on the person's fitness level and the style chosen.

For beginners using the classic type of exercise, it is recommended to run for 15 to 30 minutes, more prepared athletes can extend the workout to 45-60 minutes. The sprint race usually lasts 15 to 25 minutes, exactly like the shuttle race.

It is important to remember that 10-15 minutes must be added to the specified time, they are necessary for warm-up and stretching.

How to start jogging correctly

Beginner athletes who are learning the basics of how to run properly should start training with preparatory exercises. This will prevent injury to the ankle and help you master the classic foot position.

Before you start jogging, you need to roll your feet alternately from toe to heel at home for 3-5 days for 10-15 minutes. It is advisable to do the exercise in sneakers that will be used during training.

The benefits of running in the morning

Beginner runners are advised to choose the morning for training. This makes it much easier to get used to regular exercises and not give up. The likelihood that in the evening a person who is not in the habit of exercising, citing fatigue, will miss the lesson is much higher.

Also, morning jogging is good because it helps to recharge the energy for the whole day.

How to make yourself run in the morning

Find and maintain motivation to exercise regularly with a few simple steps:

1. Write what goals will be achieved after a month of training. For example, the list may include phrases such as "weight will decrease", "sleep and appetite will improve", "immunity will be strengthened."
2. Ask loved ones to monitor the regularity of the classes, remind them of the goals set, and praise the successes.
3. Find a group of like-minded people who want to learn how to run properly and train as a team.

Stretching before running

Coaches and doctors advise starting the session with a warm-up and a little stretching, this will reduce the likelihood of injury.

Warm up

You should walk vigorously for 1-3 minutes, raising your knees high and swinging your arms, then tilt your body forward, to the sides and back several times, so your back muscles are prepared for running.

Stretching

Then they do a little stretch, experts advise including the following exercises:

• Lean forward, during which a person tries to reach the ground with his hands. Keep your knees straight and your feet shoulder-width apart.
• Stretching the calf muscles. One leg is bent at the knee at a right angle, the second, straightened, is taken as far back as possible. Hands are fixed on the bent knee. The toe of a straight leg rests on the ground, while the tension of the lower leg muscles is felt. The position is fixed for 5-10 seconds.

Running for beginners. Training program

To understand which training schedule is considered correct, and how long you need to run, you can use one of the standard programs. It is designed for beginners who have not previously been involved in this sport.

How to breathe correctly

During training, breathing should be uneven (inhalation is longer than exhalation) and medium deep. Doctors recommend inhaling through your nose and not through your mouth, otherwise you may experience sore throat and discomfort.

You can exhale through your mouth or nose, not abruptly, but shortly. Jogging should be started while inhaling, while walking (initial and final) adhere to the same breathing technique as when running.

How often should you run

Doctors allow jogging every day. But research has shown that you can lose weight or tighten muscles faster with a weekend break.

It is recommended to stick to a daily schedule for women and 2 workouts -1 day off for men. It is allowed to replace 1 more run per week with intensive walking of the same duration.

Duration of workout for men and women

The duration of training depends not only on the sex of the person, but also on the level of his training. But, there are general recommendations of trainers, which read:

1. Men who choose a daily workout in a classic style can practice from 30 to 45 minutes.
2. Men who choose to train in a classic style according to the schedule of 2 days of classes and 1 day of rest can run from 35 to 60 minutes.
3. Women who choose a daily workout in a classic style can practice from 20 to 40 minutes.
4. Women who choose to train in a classic style according to the schedule day after day can train from 30 to 45 minutes.

Why you need to pay attention to your pulse

According to the recommendations of specialists in sports medicine, it will not work correctly without taking into account both the intensity of the pulse and the volume of the lungs.

During training, it is necessary either to clearly monitor the heart rate, or to focus on the so-called level of subjective tension (breathing comfort).

With a moderate intensity of training, the pulse will be from 93 to 118 beats per minute, breathing will be deep and even.

Doctors say that by monitoring heart rate and subjective tension, a person reduces the likelihood of injury and increases the duration of the exercise.

Neglecting these rules, the athlete runs the risk of giving too much or, on the contrary, too little load.In the first case, there may be problems with breathing and the condition of the heart muscle, in the second, the result from training will be too insignificant.

Is it possible to run during menstruation

It all depends on the state of health of the woman and the individual characteristics of her body. If menstruation passes without pain and with moderate intensity, and at the same time the lady does not have gynecological diseases or pathologies, doctors are allowed to go in for sports.

The only thing that gynecologists warn about in this case is the need to reduce the time of exercise during menstruation.

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How to learn to run fast

Before you start learning to run at maximum speed, it is necessary to correctly draw up a schedule for endurance training, the duration and intensity of the lesson depends on this indicator.

To do this, throughout the week, the heart rate is monitored at the beginning, middle and end of the session. The pace is verified at which the intensity of the load will be medium, moderate.

Further, the jogging schedule changes as follows - approximately every 8-12 minutes of training 1-3 minutes, you need to run as fast as possible. After 1-2 weeks, the duration of high intensity periods is increased by 1-2 minutes.

Can I drink while running

Drinking while running is not only possible, but also necessary. Otherwise, there is a risk of dehydration. Trainers advise taking 1-2 small sips of drinking water when you feel thirsty or simply rinse your mouth out without swallowing the liquid. Naturally, you need to drink fluids during stops.

Is it possible to have breakfast before running

Doctors do not recommend eating food just before playing sports. Therefore, breakfast is allowed only when it is possible to take an hour break between eating and jogging.

If you don't get a schedule like that, you can drink a glass of sweet tea or water with lemon 30 minutes before training. It is better to refuse coffee. If possible, have breakfast, you can eat low-fat cottage cheese, a portion of porridge or drink a glass of kefir.

Is it possible to have dinner after an evening run

Eating is recommended no earlier than 1 hour after training. To strengthen muscles for dinner, it is recommended to eat protein foods, vegetables, low-fat dairy products. Food intake is advisable at least 2 hours before going to bed.

To whom running is contraindicated

Doctors identify the following diseases in which it is better to replace jogging with another sport:

• myopia and glaucoma;
• cardiovascular diseases;
• diseases of the respiratory system, asthma;
• joint diseases, arthritis.

Does not recommend running during an exacerbation of chronic diseases and during colds, SARS, flu. People over 50 years old who do not have a sports past and good health are advised to replace jogging with walking.

What clothes are better for running

For classes, you need to purchase shorts or sweatpants, a T-shirt or T-shirt (you can use a regular cotton one), a windbreaker, and running shoes. Women will also need to buy a special sports bra; it will be inconvenient to train in ordinary everyday underwear.

If a person plans to run in winter, the equipment should be supplemented with a warm sports jacket with padding polyester, a hat or a knitted strip on the head, gloves.

Please note that it is also better to buy special socks, sold in sports stores, the foot in them will not hurt, and the likelihood of skin damage from friction is excluded.

What surface is better to run on

The best grip on the outsole of running shoes is provided by regular asphalt or special surfaces on treadmills in a running stadium. If you are not able to run on such a surface, it is recommended that you choose regular park gravel paths.

In this case, it should be remembered that there may be holes, stones and other irregularities or obstacles on them, so it is important to always carefully look at your step.

How to end a workout correctly

The run ends with a stretch. The exercises can be selected the same with which the training began. It will also not be superfluous to devote a couple of minutes to walking at low intensity, this will help to normalize breathing and stabilize the pulse.

How to properly run to lose weight

Trainers say that for weight loss, it is important not so much to exercise regularly, but to stick to a diet at the same time. Otherwise, the extra pounds will not go away.

How much time a person does sports, whether he does it every day, or the jogging schedule includes weekends - all this simply helps to create a calorie deficit and tighten muscles, that is, to speed up the process of weight loss and acquire a beautiful body.

How much do you need to run to lose weight

According to research by nutritionists, weight loss will begin in the first month of training. How quickly the kilograms will go away depends on the intensity of the activity. It must be remembered that for a beginner, the load should be medium, and not too high or too low.

The exact duration of the workout is less important than the regularity, but it is not recommended to spend less than 20 minutes on sports activities.

Approximate running table for women for a week

If you want to lose weight, you can use the ready-made program. It should be remembered that it is not suitable for people with severe obesity, they need to consult a dietitian and sports doctor to develop a personalized weight loss plan.

How to diversify your run

Psychologists advise to combine training with listening to music. Research has shown that rhythmic and invigorating melody can help you exercise more intensely and endure stress more easily.

They also recommend using various mobile applications that allow you to track your workout results and share them with like-minded people. This helps to make the process more interesting and fulfilling, get support from the people around you and increase motivation.

Everyone can learn to run correctly and achieve their goals, whatever they may be. You just need to make an effort at the initial stage of sports and be patient during training.

Helpful videos on how to run properly

How to Run: The Principles of Natural Running by Dr. Marc Cucusella:

How to run and breathe correctly while running (beginner's guide):